did a total of 4 minutes of sprinting, which probably all added up to a mile distance wise. My last 30 second sprint was awesome, I roared right before I broke out into the sprint and got 250m and a huge cramp, pretty sweet. Feels good to be running again. I'm hoping I can get in enough shape to run the 30 second splits and jog the recovery rather than walk it. I've got a HR monitor coming in sometime next week so that'll help monitor the workout intensity.

came up with something new;
[blahblah] indicates if there's any running that day, jog meaning 3 miles easy, light jog meaning 1 mile easy and a lot of stretching, HIIT meaning 30 second all out sprints with 4 minutes of recovery inbetween (+/- depending on HR recovery).

then I warmed down shooting around, my form's really starting to improve.

tomorrow will be biceps,triceps,deltoids,abdominals, and LB; here's a preview of what I have in mind:

(bi's/delts) curls to presses; start with 40# DB and take it from there-keep swinging to a minimum
(tris) skullcrushers; start with 25# plates on the EZBar and take it from there
(abs/tri's) barbell rollouts; start with 10# plates and work from there, after each roll-out, do a close grip push-up
(LB) hyperextensions; start with the 25# plate and work from there
(abs) plank; start with body weight then move up by 10# until can't hold for 30 seconds)
(bi's/delts) cable curl to lateral raise; start with 2 for warm-up and go from there

30 minute HIIT session out on the XC trail; total of 6 sprints (200m). Once again, the last sprint was the best, not sure why, but it felt the fastest and the easiest for some reason even though I know for a fact it was longer than all the others.

Did the following with a 5kg medball;
No rest during set, just the time it took the ball to get back to me from the wall.

1x50 backwards overhead throws (arced flight pattern)
1x50 chest passes to a wall (about 8 feet away, throwing it 3-4 feet above the ground into the wall)
1x30 floor slams (bring ball up with both hands overhead and then slam down aggressively)
1x30 ceiling scrapers (squat stance, ball in both hands as if it was a goblet squat, shove ball up as you drive up off the ground with your legs)
1x50 wall bounce (two handed fast chest passes against the wall, standing about 2-3 feet away, ball should get back to your hands within a second of throwing it otherwise you're too far away, no pause)

with a 8lb ball (3.2kg?)

1x20 (each side) one handed discus throw wall slams (holding the ball in one hand you slam it with a discus like throw movement into the wall and pick it up or if you're that good, catch it, with your other hand and throw it with that one the same way)

shot the basketball around after this, it felt like one of those cheap plastic bouncy balls that are 99c at walmarts; so very very light and it was. I was shooting from halfcourt with ease (and proper form) however this produced a problem when i got up to the 3pt line because if I put any leg power into the shot it would fly over the backboard. however I did notice that about half an hour into playing, i had regained kinesthetic awareness of the basketball's true weight. fun experience. also, could grip the ball easily during that time in comparison to having difficulty with it.

started with two sets of DB curls to presses of 8 and 9 reps with the 40# DBs
moved on to DB seated presses, started that with 50#x8,55#x6,60#x4 --damn right shoulder still locking a little bit but not as badly as with the incline DB presses--
interspersed that with barbell ab rollouts for 9 reps for 4 sets with 85# total weight
then did some light bi curls with the 35# DBs, 2 sets of 12
as well as some skullcrushers with the EZBarbell, did 2 sets, one with 65# for 15 reps, one with 90# for 5 reps
moved on to the cable bent-over lateral raises; did a warmup set with 2.. which I think stands for 20# for 15 reps then moved up to 3 for 9 reps, then 4 for 4 reps and supersetted it with the 2s til it burned too much

called it a day ive got a lot of work today

looking forward to a HIIT session tomorrow since the weathers been great finally, damn upstate new york

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